Wanksta

Thursday – February 8, 2018 – 180208

Context: Practice – It should feel very ‘light’ at the beginning of a cycle

Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 3 rounds: 8 reverse lunge steps, 8 push-ups, 8 ring rows, 8 sit ups, 8 banded good mornings, 10-20m farmer carry

Mobility: Hip

Skill Practice Warm Up: Spend 7 minutes working on barbell lunges (front, back or overhead). Lunge out 20′ using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!

Strength: 9 x 1 Deficit Deadlift 2 of 12 (9 sets of 1 rep, same weight for each set, at 55-65% of max deadlift)

Super Set: 9 x 2 weighted strict pull-up (or progression)

Metabolic Conditioning: “Wanksta

For reps – 3 rounds

1 min dumbbell front rack reverse lunge steps – two hands, R+L = 1 rep (Health: no weight, Athletic: 20lb*, Performance: 30lb)

1 min chest-to-bar pull-ups

1 min row for calories or 2 muscle cleans (65*/95) + 2 burpees = 4 rower calories

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 100 – 160 ‘reps’, about 40 reps per round.

Compare to: NEW WORKOUT!

Coaching Tips: You can start on any movement, but it must be completed in order. Make sure the knee touches the floor on every lunge rep and that you keep your chest up. Break up the pull ups early so you can get more reps later on. Pace the row so you don’t blow up on the later rounds and be very conscious about not using your arms to pull to early (it will make the pull ups much harder)!

Optional ‘Cash Out’ or Hypertrophy: 10 box jumps, 10 burpees, 30s plank, 4 minutes OR 3 sets of 12 single arm bench press in a super set with 15 loaded hip extensions

“By the Numbers” Book References: Row p. 142